People always ask what’s the best rep scheme for size? What’s the best rep scheme for strength? Squats? deadlifts? The list goes on. Whether you want to get bigger, stronger, or Faster the best rep scheme is dictated by the specific goal you want to accomplish. I’ve written about the best way to set a goal in a previous article, learn how to create SMART strength training goals here. If you have already read that and my article on how to design a strength training program then lets jump right into this.

Below I list some of my favorite schemes that I use with my clients and personally. They encompass how to increase strength, size, and power.

Increase strength

In its most simple form strength is the ability to produce force. Generally, this is measured in pounds or kilograms on the bar. If this is your main goal then you are going to have to train heavy, often, and with a clear progression. When I speak of increasing strength this is mainly what I am talking about. Although I personally think strength can and should have a broader definition, that will not be the topic of today. Check this out you would like to read my opinion on defining what strength is.

When using these strength training rep schemes, you are going to want to stick with the bigger compound movements and supplement with accessories that address your weaknesses. These lifts may include, but are not limited to, squat, bench, deadlift, overhead press, hip thrust, etc the list goes on.

My top three

1. 3×5

The simple Texas Method. Popularized by Mark Rippetoe in his book Starting Strength, this rep scheme has been tried and trusted by athletes all across the board and still holds up to the latest over complicated rep schemes.

There isn’t much fluff to this scheme. Start at about 85% of your 1RM for 3 sets of 5. If you complete all reps add 5-10lb and do it again next time. If you fall a rep short or two repeat that weight until you complete all reps. This can be used up to 3x a week for beginners, once you hit the intermediate and advanced levels you will want to modulate the load each workout to avoid burnout. For more information I would recommend his book and learn from Mark himself.

2. 531 wave loading

This is an ultra-favorite of mine. Wave loading in general is one of my favorite loading parameters. It utilizes a technique known as post activation potential (PAP). Basically, you wave the weight and reps in a way that makes each subsequent set feel lighter than the previous. This allows you to lift more weight more efficiently.

So here is the breakdown

You complete 2-3 waves each wave consisting of 3 sets each. The amount you complete depends on your time and goals. 2 waves are standard, but if you’re having an extraordinary day, you can complete a third wave to take advantage of those unicorn days where you feel invincible.

The first wave is to be thought of as an extended warm up to get you prepped for the more demanding second wave.

Here is what it looks like:

Wave 1

5 reps @80% warm up set

3 reps @82.5% extended warm up

1 reps @ 85% now we are working

Wave 2

5 reps @ 82.5%

3 reps @ 85%

1 rep @ 87.5%

You never want to fail a rep, you also want each rep done as explosively as possible. After completing each wave successfully, you Add 5-10 lb to each set next week. Here is an example from one of my old training logs

Overhead press 531 waves

2. 54321 descending pyramids

This again I have used many times and had success each time. This uses the same PAP technique as wave loading and a little easier to follow as well.

You simply add weight and subtract a rep each set, this allows for each set to be harder while simultaneously feeling easier. You do this until you hit a moderately heavy single to finish.

Start at ~ your 3RM on a given exercise and complete for your first set of 5. Rest 2-5min and add 5-10% for your next set of 4 complete this process until you hit 1 rep.

Next week add 5-10lb to your starting point and let the gains flow.

Increase muscle mass

Everyone wants bigger muscles. While there are always exceptions this generally holds true. Not in vain either as having more muscle mass is associated with longer, healthier, and more fulfilling lives.

To increase muscle mass it is all about volume. Volume is defined as weight x reps x sets. Increasing any one of those variables consistently over time with proper nutrition will allow the body to respond with increased muscle hypertrophy

Two caveats with this information:

1^st, you cannot increase all three of these variables at the same time. This will lead to over training and delirious effects. Generally, weight and reps are inversely related meaning as your get progressively heavier your rep count must decrease to continue to progress. You can counteract this by having a large amount of sets

For example, 3×10 is the most stereotypical rep scheme for hypertrophy. You will not be able to lift a large percent of your 1RM with such high reps thus lowering your overall volume. BUT if you switch the count to 10×3 you get a very popular rep scheme that allows much heavier weight to be handled for the same total rep count leading to increased volume!

2^nd, YOU WILL NOT GROW WITHOUT A COLORIC SURPLUS. Maybe dramatic idc, but you will be surprised at the amount of clients I have had that wanted to gain all this muscle mass, but shred up at the same time. It’s a giant waste of time and I wouldn’t recommend it. Check out my article 5 tips for hard gainers if you want help maintaining a caloric surplus.

Ok my soap box is done check out my favorite rep schemes for size.

1. 4×8

This old school rep scheme is simple yet affective. 8’s seem to be the magic hypertrophy number. Enough time under tension to create a stressful environment for the muscle to be stimulated and low enough reps to allow for some substantial weight to be lifted. This combo breeds an environment of high volume perfect for size gains.

Typically you do 4 straight sets of 8 getting close to or at failure each time. My training partners and I have also enjoyed ramping up to a heavy 8 by increasing the weight each set until finally failing at or around 6-8 on the last set. They both work, I find I can trick my body into lifting overall more weight using the latter technique.

The progression is typically adding weight each week or increasing the time under tension. I talk about increasing time under tension in my article on tempo training as well as progressive overload

2. 5×10

This one is nothing special, but it works. I typically use this for accessory exercises to bring up lagging body parts. I use this scheme on the mid-range lifts, those lifts you don’t typically load as your main movement for the day, but are a close second. These may include bulgarian split squats, hip thrust, leg press, dips, pull ups, rows, triceps extensions. This isn’t to say you can’t use this for your main lift it is just my preference.

3. 10 + 5 rest pause

Rest pause sets are great for hypertrophy work. They allow you to force more reps than you could normally have done.

This is how to do a rest pause set:

1. You pick a weight that will allow you to fail at a given rep range.

              So for our rep scheme this will be 10

2. After taking that exercise to failure you rest for 15-20s. After resting you try to complete at least half of the reps again.

              In our example that would be 5

In effect you are completing 15 reps with your 10RM eliciting a large growth stimulus for the muscles.

Increase power

Power is the ability to generate larges amounts of force in a short amount of time. This can be broken down into two camps moving light weight fast, or moving heavy weight with a fast intent. Let me explain,

Moving light weight fast

Think of this as your jumps, sprints, leaps and bounds. In this category you can also put in Olympic lifts such as the snatch and clean and jerk; and ballistics such as medicine ball throws.

Moving heavy weight with a fast intent

This would be your your large lifts requiring explosiveness such as squats, deadlifts, and bench press. Yes, I know these are also in the strength category, but it is what it is. They are in fact the same and are inseparable. Separating from pure strength and pure power is all about the intent of the lift.

For example: a grinding 3×5 back squat at 85% of you 1RM will inherently move slow, the fatigue built up each rep will hinder the speed of the lift thus decreasing the power output (power = force x acceleration). But taking the same weight and lifting it for 8×2 will have similar volume but allow for more focus and concentration for maximal force output.

With that being said here are my favorite rep schemes for increasing power.

1. 9×3

This is a move light weight fast rep scheme. This is from Louie Simmons West Side Barbell Method. On their dynamic effort days they use light weight with accommodating resistance to train strength speed. Training this system allows for increased power output leading to a faster athlete. I would highly recommend reading some of Louie’s articles for more information on his training system.

Most people do not have access to bands and chains for accommodating resistance so we will be a little more basic. You will choose a weight that is around 60-70% of your 1RM. Be conservative here, I have made the mistake of choosing weight that is too heavy. Too heavy won’t feel heavy but it will not move fast enough to train for power. If this happens then you are lifting weight too slow to gain power and too light to gain strength.

Each set you are lifting as explosively as possible. Popping up hard out of the hole and driving up as if you were going to jump off the platform. Progress very slowly if at all in weight for this one. The objective is to increase speed not weight. It may be a good idea to stick to the same weight for 3-4 weeks with a focus of improving bar speed. Then, progress 5-10 lb.

2. 5×1

This one I like at the end of maximal strength block and in my power blocks. It complements something like a 9×3 well. Here you will use ~ 90% of your 1RM. Each rep your will attempt to move with maximal intent. It will be heavy but very doable this will ramp up your fast twitch muscle fibers training them to turn on as quickly as possible. Rest 3-5 min between reps

3. 321 wave loading

Last but not least, back to my favorite, wave loading. This will be completed exactly the same way as 531 wave loading just at different percentages. You will start at ~85% for your first set of 3 still adding 2.5% for your set of 2 and set of 1. On your second wave you should be at or around 92.5% for your last single. If you are having one of those unicorn days where you feel extra strong this is a chance to complete a third wave and attempt to match or get a new PR for your final set of 1.

While I love this one be cautious it is very easy to over do it. This scheme should not be done for longer than 3 weeks in a row as it can lead to burnout very quickly leading to diminishing returns.